Download CAUTmON RESISTANCE SYSTEM EXERCISER User`s Manual
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Model No. 831.153992 Serial No. ® Write the seriaU number in the space above for future reference, Serial Number Decal (under seat) • Assembly RESISTANCE SYSTEM EXERCISER User's Manual • Adjustments • Part List and Drawing _CAUTmON Read all precautions and instruc_ tions in this manuaJ before using this equipment. Save this manual for future reference. Sears, Roebuck and Co., Roffman Estates, IL 60179 TABLE OF CONTENTS WARNING DECAL PLACEMENT ............................................................. HMPORTANT PRECAUTHONS ................................................................ BEFORE YOU BEGIN ...................................................................... ASSEMBLY ............................................................................... UPPER CABLE ADJUSTMENT .............................................................. ADJUSTMENTS .......................................................................... CABLE DHAGRAM ......................................................................... TROUBLESHOOTHNG ..................................................................... EXERCISE GUiDELiNES .................................................................. ORDERING REPLACEMENT PARTS .................................................. FULL ONE-YEAR WARRANTY ...................................................... 3 4 5 6 14 15 18 19 20 Back Cover Back Cover Note: A PART iDENTiFiCATiON CHART and a PART LiST/EXPLODED DRAVVHNGare attached in the center of this manual, Remove the PART iDENTiFiCATiON CHART and PART LiST/EXPLODED DRAWING before beginning assembly, WARNING DECAL PLACEMENT :eep hands and ngers clear of _s area. Misuse of this product may resuHtin serious injury. Read user's manuaNand foNHowaNm warnings and operating instructions prior to use. Do not allow children on or around machine. • RepHacemabem if damaged, iRHegibHe, or removed. 3 iMPORTANT AWARN! PRECAUTIONS NG: Toreduce thedskofserious inju_y_ read thefo,ow_ng important precautions before using the resistance system. 1. Read all instructions in this manual before using the resistance system. Use the resistance system only as described in this manual. 2. it is the responsibility of the owner to ensure that all users of the resistance system are adequateJy informed of aJl precautions. 3. 4. 11. The crossbar on the top frame is not desig ned to be used for puHoup exercises. Do not hang on the crossbar. The resistance system is intended for home use only. Do not use the resistance system in any commercial, rental, or institutional setting. 12. The resistance system used with the included use the resistance type of resistance. Use the resistance system only on a level surface. Cover the fJoor beneath the resistance system 5. on the high cables only while sitting on the bench, with the seat in one of the three positions closest to the upright base, or while standing on the base pJate. to protect the ricer, Keep children the resistance 7. Keep hands and feet away from moving parts. 8. Always wear athletic shoes for foot protection while exercising. 9. The resistance system is designed to support a maximum user weight of 300 pounds. system with any other t 3. AJways disconnect the lat bar from the high cables when performing an exercise that does not require it. Make sure that aH parts are properly tightened each time the resistance system is used. Replace any worn parts immediately. 6. is designed to be resistance. Do not 14. Make su re the storage knob is in place and fuity tightened each time the resistance system is used. under 12 and pets away from system at aH times. 15. Make sure that the cables remain on the pulleys at all times, if the cables bind as you are exercising, stop immediateJy and make sure that the cables are on the pulleys. 16. Do not pull on the cabJes while the resistance level is being adiusted. 17. if you feel pain or dizziness while exercising, stop immediateJy and begin cooling down. 10. Pull on the lower cable only whiJe sitting on the bench or standing on the base plate. Pull _]_WARNING: Before beginning thisoranyexercise program, eonsu, yo_,r physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. Read aH instructions before using. Sears assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 4 BEFORE YOU BFGmN Thank you for selecting the innovative WELDER® PLATINUM XP600 resistance system, The resistance system offers a selection of stations designed to develop every major muscle group of the body, Whether your goal is to tone your body, build dramatic muscle size and strength, or improve your cardiovascular system, the resistance system will help you to achieve the spe° cific results you want, after reading this manual, call 1-800-4-MYoHOME ® (1 °800°469°4663), To help us assist you, please note the product model number and serial number before calling, The model number is 831,153992, The serial number can be found on a decal attached to the resist° ance system (see the front cover of this manual), Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled, For your benefit, read this manuaJ carefully before using the resistance system, if you have questions ASSEMBLED DiMENSiONS: Height: Width: 82 in, 66 in, Depth: 80 in, Crossbar High Pulley Console Lat Bar Bar Upright Storage Knob Foot Hate Backrest Low Pulley Seat Base Hate Seat Knob Leg Lever MakeThings Tighten all parts as you assemble them, unless instructed to do otherwise. Easier for Yourself This manual is designed to ensure that the resistance system can be assembUed suceessfuUiy by most peopb, However, it is important to realize that the versatile resistance system has many parts and that the assembly process will take time, Most people find that by setting aside plenty of time. assembly wiUigo smoothly. , As you assemble the resistance system, make sure all parts are oriented as shown in the drawings, The included Allen wrenches ii-- the following tools (not included} for assembly: Two adjustable Before beginning assembly, carefully read the following information and instructions: [i_and are required wrenches One rubber mallet One standard Assembly requires two persons, Place all parts in a cleared area and remove the packing materials, Do not dispose of the packing materials until assembly is completed, screwdriver • One Philtips screwdriver _._ _C__) Lubricant, such as grease or petroleum and soapy water. • For help identifying small parts, use the PART IDENTIFICATION CHART. Note: Some small jelly, Assembly wiii be more convenient if you have a socket set, a set of open-end or closed-end wrenches, or a set of ratchet wrenches, parts may have been pre-attached for shipping, if a part is not in the parts bag, check to see if it has been pro-attached, Before beginning assembly, make sure that you have read and understand the informa, tion in the box above. 71 73 Attach a Wheel (21) to the Base (1) with an MIO x 108mm Button Bolt (90), three MIO Washers (73), and an MIO Nylon Locknut (71). Do not overtighten the Locknut; the Wheel must be able to turn easily. 73 21 90 103 Attach the other Wheel (21} to the Base (!} in the same manner. 103 _-_j, Attach two Plastic Feet (19) and two Large Plastic Feet (20) to the Base (1) with four M4 x 16mm Screws (103). 6 2. Attach the Upright (3) to the Base (1) with two MIO x 66mm Carriage BoUts(89), two MIO x 72mm BoUts(87), and four MIO NyUon Locknuts (71) as shown. Note: This step will be easier to complete if the Upright and Base are tipped on their sides. 2 / // i / o ii '° ii 87 71 71 89 Attach the Foot Hate (4) to the Upright (3) with three MIO x 70mm Carriage BoUts(88), three MIO Washers (73), and three MIO NyUon Locknuts (71). 88 7 73 insert the connector of the lower wire harness (A) into the socket of the Upper Wire Harness (13), The connector should slide easily into the socket and snap into ptace, if the connector does not slide easily and snap into place, turn the connector over and then insert it, 78 Make sure that the connector and wire appear as shown in the inset drawing, IF THE CONNECTOR IS NOT INSERTED PROPERLY, THE CONSOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON, Put1 the excess lower wire harness (A_ out of the Mech Assemb!_} and push it and the U_j0er Wire Harness (_ into the U_ A 13 insert the Mech Assembly (6) into the Base (1), Attach the Mech Assembly to the Upright (3) with a 1/2" x 66mm Carriage Bolt (79) and a 1/2" Nylon Jamnut (78), Do not tighten the Locknut yet. 1 71 Attach the Mech Assembly (6) to the Base (1) with four M10 Nylon Locknuts (71), 71 Tighten the 1/2" Nyton Jamnut (78), Press the Front Leg Foot (29) onto the bottom of the Front Leg (31), Note that the front of the Front Leg Foot is tatter than the back. Attach the Bench Rail (23), with the hook on the bottom, to the Front Leg (31) with two MIO x 53mm Carriage Bolts (91) and two MIO Nylon Locknuts (71), Grease an MIO x 103mm Bolt (86) using the included grease pack, Attach the Bench Rail (23) to the Upright (3) with the Bolt and an MIO Nylon Locknut (71), Make sure the Bolt is inserted through the indicated hole in the Bench Rail, Do not overtighten the Locknut; the Bench Rait must be aMe to pivot easity, Tighten the Storage Knob (26) into the Upright (3) and the Bench Rail (23), 23 '\ G rease 8 Grease an MIO x 69mm Boit (93), Orient the Leg Lever (32) with the shot on the side shown, Attach the Leg Lever to the Front Leg (31) with the Boit and an MIO Nyion Locknut (71), Do not overtighten the Locknut; the Leg Lever must be able to pivot easily. iii 32-_// i/o Slot /o 71 /// / Attach the Seat Knob (43) to the Seat Carriage (48) with two M6 x 13mm Boits (105) and two M6 NyHon Locknuts (69), Make sure that the slot in the Knob is aJigned with the slot in the Seat Carriage, as shown. / 41 Orient the Seat (41), the Seat Backing (42), and the Seat Carriage (48) as shown, Attach the Seat and the Seat Backing to the Seat Carriage with four M6 x 16mm Screws (11), / [ 42 105 11 11 Puli out the Seat Knob (43) as far as it wHi go, and set the Seat Carriage (48) on the Bench Rail (23), 48 Looseiy attach two 8mm Metai Spacers (45), a 60mm Metai Spacer (44), and two Bearing Wheeis (46) to the center hobs in the Seat Carriage (48) with two M8 Fiange Nuts (47) and the M8 x 114mm Axie (102), Make sure that the serrated edge of the Flange Nuts are against the Seat Carriage. 102 47 23 While a second person presses down on the Seat (41), hold the wheel assembly firmly against the bottom of the Bench Raii (23) and properiy tighten the M8 FHange Nuts (47), Make sure that three threads are e×tending past the Nuts, and that the wide sides of aH six Bearing Wheels (46} are pressed against the Bench Rait. Engage the Seat Knob (43) into an adjustment hob in the Bench Rail (23), 44 46 _5 Side 9 10, Attach the Lat Tower (5) to the Upright (3) with four MIO x 25mm Screws (100) and four MIO Lock Washers (74), 10 Hug the Upper Wire Harness (13) into the Console (53), Push a!l of the excess wire into the Upright (3). Make sure the wire does not get pinched. Attach the ConsoUe to the Upright with two M4 x 16mm Screws (103), 74 _ 103 11, Attach two EyeboUts (51) to the Lat Tower Crossbar (49) with two M8 Washers (76) and two M8 NyUon Locknuts (70), 11 96 Attach the Lat Tower Crossbar (49) to the Lat Tower (5) with two MIO x 65mm Button BoUts (96), two MIO Washers (73), and the Crossbar Cover (50), Make sure that the Eyebolts (51} are oriented as shown in the inset drawing, if they are not, turn the Lat Tower Crossbar around and reattach it. 49 51 12, Attach a Large Pulley (17) and the Pulley Hate (18) to the Upright (3) with an M12 x 62mm Button BoUt(80) and an M12 NyUonLocknut (72), Do not tighten the Locknut yet. 12 80 \ 10 17 18 13. Pull the upper cabb (B), which is attached inside of the Mech Assembly (6), up between the Upright (3) and the Pulby Hate (18). 13 Attach another Large Pulby (17) between the Upright (3) and Pulby Hate (18) with an M12 x 62mm Button Bolt (80) and an M12 Nylon Locknut (72). Make sure that the upper carte (B} is between the two Pulteys. 8O Tighten the M!2 Nylon Locknuts steps 12 and 13. 18 i Hold the 38mm Spacer (54) inside the loop of the upper cabb (B), and between the Upright (3) and the Pulby Hate (18). Attach the Spacer with an M10 x 58mm Button Screw (85). Make sure the ends of the cabJe do not wrap around each other below the Spacer and the Large Pulleys (17} used in steps 12 and 13 (refer to the CABLE DIAGRAM on page 18}. 6 14 83 55 57 56 (72) used in Metal Cover 83 75 14. Attach a Small Guide Spacer (56), a Large Guide Spacer (57), and two Bar Guides (55) to the Lat Tower (5) with an M10 x 152mm Bolt (83). Do not tighten the Bott yet. 61 Pull the upper cabb (B) up between the Bar Guides (55). Press the metal cover on the cabb into the groove in the Block Spacer (58). Attach a Small Guide Spacer (56), the Block Spacer, the two Bar Guides, an M10 Thick Washer (75), and the two Tethers (61) to the Lat Tower (5) with another M10 x 152mm Bolt (83). Do not tighten the Bott yet. B 56 58 61 15. insert the Resistance Bar (9) between the Bar Guides (55), and center it on the Block Spacer (not shown). 71 Press a Pulley Bracket (10) onto the Resistance Bar (9). Attach a Tether (61) to the Pulley Bracket at the upper hob, with an MI0 x 63mm Button Bolt (82), an MI0 Thick Washer (75), and an MIO Nylon Locknut (71). \ 75 \ 10 82 Repeat on the other side of the Resistance Bar (9). Then, tighten the M1O x 152mm Bolts (83} used in step 14. 16 16. Hold a Large Pulley (17) inside the upper cable (B). Attach the Pulley to a Pulley Bracket (10) with an M12 x 58mm Button Bolt (81) and an M12 Nylon Locknut (72). Make sure that the came is routed as shown in the CABLE DIAGRAM on page 18. 81 \ 11 17, HoUda Large Pulley (17) inside the upper came (B), Attach the Pulley to a Pulley Bracket (10) with an M12 x 58mm Button BoUt(81) and an M12 NyUon Locknut (72), Make sure that the cabJe is routed as shown in the CABLE DIAGRAM on 10 page 18. B Screw two 3/8" x 38mm Tension Screws (108) into the two Pulley Brackets (10) a coupUe of turns, Make sure the hexagonaJ holes in the Screws are on the outside of the Brackets. 1O8 / 17 / Tighten the two Screws an equal number of turns. 18 4O 18, Attach the Backrest (40) and the Backrest Backing (39) to the Backrest Frame (36) with four M6 x 45mm Screws (98), 36 i 19, Attach the two Guard Hates (63) to the inside of the Backrest Frame (36) with four M4 x 16mm Screws (103), 19 20, Unsert the rod on the Backrest Frame (36) into the sUotin the Seat Carriage (48). Hold the Backrest Frame vertically over the Seat Carriage and slide the rod into the slot, as shown in the inset drawing. 2O Rod // 36 .Slot 48 12 21, Locate the Leg Lever CabJe (62), which has two ends that are the same iength and a third end that is ionger, 21 Route the iongest end of the Leg Lever CaMe (62) through the hob in the Front Leg (31), and attach it inside of the shot in the Leg Lever (32) with an MIO x 58mm Boit (94) and an MIO Nyion Locknut (71), 32 62 31 94 62 22, Attach a Smali Pulley (16) inside of the homein the Front Leg (31) with an MIO x 91mm Boit (92), two 26mm Spacers (35), two MIO Washers (73), and an MIO Nyion Locknut (71), Make sure the Pulley is above the Leg Lever Cable (62}. 22 92 SHde the two free ends of the Leg Lever CaMe (62) onto the hook weided to the bottom of the Bench Rail (23), 16 31 35 71 23, SHde two Foam Pads (28) onto the tube on the Front Leg (31), Press two 19mm Round inner Caps (33) into the ends of the tube, Repeat this step with the Leg Lever (32}. 28 \ 32 24, Adjust the tension on the upper cable (not shown) as described in UPPER CABLE ADJUSTMENT on the following page, 25. Make sure that all parts have been properly tightened, The use of the remauning parts will be explained in ADJUSTMENTS, beginning on page 15, Before using the resistance system, pull the long cable a few times to be sure that it moves smoothly over the pulleys, if the cable does not move smoothly, find and correct the problem, mMPORTANT: mfthe cables are not properJy installed, they may be damaged when heavy resistance is used. See the CABLE DIAGRAM on page 18 for proper cable routing. 13 UPPER CABLE ADJUSTMENT After completing the assembly of the resistance system, the tension on the upper cable (B) will need to be adjusted, Also, the upper cable can stretch slightly when it is first used, When this occurs, the upper cable tension will need to be readjusted, Follow the steps below to adjust the upper cable tension, Connect the two Tension Gauges (109, 110) together using the magnet, J Magnet Hug in the resistance system as described in PLUGGING iN THE RESISTANCE SYSTEM on page 17, Use the Console (not shown) to adjust the resistance setting of the system to the highest setting, as described in ADJUSTING THE RESiSTANCE on page 16, 109 B Squeeze the upper cable (B) together near a Large Pulley (17), Hook the ends of the Tension Gauges (109, 110) around the upper cable as shown, Do not hook the ends of the Tension 17 Gauges around the Tether (61); which is attached to the back of the Pulley Bracket (10). B Slide the Tension Gauges (109, 110) next to the Large Pulley (17) as shown in the inset drawing, Locate the 3/8"x 38mm Tension Screw (108) on each end of the Resistance Bar (9), Alternately tighten each Screw one turn at a time until the two Tension Gauges (109, 110) are pulled apart by the upper cable (B), 9 \ \ 109 The upper cable tension is now properly adjusted, 110 14 ADJUSTMENTS This section explains how to adjust the resistance system, See the EXERCISE GUiDELiNES on page 20 for important information about how to get the most benefit from your exercise program, Also, refer to the accompanying exercise guide to see the correct form for each exercise, Make sure all parts are properly tightened each time the resistance system is used, Replace worn parts immedio ately, The resistance system can be cbaned with a damp cloth and a mild, non-abrasive detergent, Do not use solvents, The resistance bar can be cbaned with a vinyl and rubber protectant, availabb at an automotive or department store, ATTACHING THE HIGH PULLEYS 51 To use a high pulley, slide the hook on the High Pulley Housing (52) onto the Eyebolt (51), Attach the end of the Short Cable (60) without the ball to the end of the long cable (C) with a Cable Clip (64), Attach the other high pultey in the same manner. , i Remove the high putteys when not in use. C ADJUSTING THE SEAT The Seat (41) can be secured in any of four positions on the Bench Rail (23), To move the Seat, pull the Seat Knob (43) out as far as it will go, and slide the Seat to the desired position, Engage the Seat Knob into an adjustment hob in the Bench Rail, Note: It may be necessary to !ift up on the Seat in order to engage the Seat Knob. 41 48 To perform row exercises, the leg press strap must be attached to the long cable (see ATTACHING THE ACCESSORIES, on page 16), and the Seat Carriage (48) must be able to roll along the Bench Rail (23), First, remove the Backrest (40) from the Seat Carriage (see ADJUSTING THE BACKREST on page 15), Then, puii the Seat Knob (43) out as far as it wiii go, and turn the Knob so that the pin rests at the end of the "L"oshaped slot (see the inset drawing), 23 Pin 15 43 ATTACHmNG THEACCESSORmES Toattacha ShortHandHe (67)toa highpuHHey, first attachthehighpuHHey totheresistance system(see ATTACHHNG THEHHGH PULLEYS onpage13),Then, attachtheShortHandHe totheShortCabHe (60)witha CabHe CHip (64), 6O TheLongHandles(notshown)andtheAnkleStrap (notshown)canbeattachedtothelongcable(not shown)withCableCHips (64),AttachtheLegPress Strap(notshown)to bothendsof thelongcable,orthe LatBar(notshown)totheShortCables(60),withtwo CableCHips, 67 ATTACHING THELEGLEVER C TousetheLegLever(32),attachthetwoendsof the LegLeverCable(62)totheendsofthe longcable(C) withtwoCableClips(64), / / / DetachtheLegLeverCable(62)fromthe longcable (C)whentheLegLever(32)is notin use,Storethe endsoftheLegLeverCableonthehookunderthe BenchRail(23), Hook ADJUSTING THERESISTANCE Tochangethe resistance setting,pressthe+ / switch on the Console (53), The display will show the current resistance level setting, The resistance can be increased up to 240 pounds, Note: While the resistance setting is changing, the motor wHHbe heard, To prevent damage to the motor, do not pull any of the cables while the resistance setting is changing. Note: The resistance system uses progressive resistance, As the resistance bar begins to bend, the amount of resistance wHHincrease graduaHHy,As the bar bends further, the resistance wHHincrease rapidHy, 16 ADJUSTmNG THE BACKREST Rod The Backrest (40) can be used in a bveU position or one of three inclined positions, To use the Backrest in a bveU position, secure the Seat Carriage (48) to the adjustment hob in the Bench Rail (23) next to the Front Leg (31) (see ADJUSTING THE SEAT on page 13), ,/ To use the Backrest (40) in an inclined position, secure the Seat Carriage (48) to one of the other three adjustment hobs in the Bench Rail (23), Rest the Backrest against the Upright (3), For row exercises, remove the Backrest (40), HoUd the Backrest vertbaHy over the Seat (41) and Hftthe rod out of the sbt in the Seat Carriage (48) (see the inset drawing), 41 31 STORING THE RESISTANCE SYSTEM To store the resistance system, slide the ends of the Leg Lever CaMe (62) onto the hook on the bottom of the Bench Rail (23), Secure the Seat (41) in the position cbsest to the Front Leg (31) (see ADJUSTING THE SEAT on page 15), Next, remove the Storage Knob (26) from the Upright (3), Lift the Front Leg toward the Lat Tower Crossbar (49), and tighten the Storage Knob into the side of the Upright and the Bench Rail, 49 Hold in this area To move the resistance system, place the toe of your shoe on the end of the Base (1) and hold the resistance system in the indicated area, Tilt the resistance system back onto the Wheels (21) and roll it to the new location, Be carefu[ not to Jet the Front Leg (31) or Leg Lever (32) pinch your hands when you tiIt the system back. J 41 32 21 62 31 PLUGGING IN THE RESISTANCE SYSTEM Hug the indicated end of the Transformer (12) into the Back Mech Cover (8), Hug the other end of the Transformer into a 120-volt outlet, The motor may be heard while the resistance system calibrates itself, Important: Always plug in the transformer when using the resistance system, and unplug the transformer when finished. 12 17 Hook CABLE DIAGRAM The cable diagram shows the proper routing of the upper cable (B), Use the diagram to make sure that the cable has been assembled correctly, if the cable has not been correctly routed, the resistance system will not function properly and damage may occur, The numbers show the correct route for the cable, Make sure that the ends of the cabJe do not wrap around each other between positions 1 and 2, and 6 and 7. 7 \ \ / 18 • TROUBLESHOOTmNG CLEANmNG THE BAR GUmDES Over time, dust may build up on the Bar Guides (55), causing a squeaking noise as the resistance system is used, Hfthis occurs, wipe off the Bar Guides with a damp cHothand a mild, non-abrasive detergent, Do not use soHvents, ADJUSTING THE RESISTANCE When the resistance setting changes, the motor wHH be heard, To prevent damage to the motor, do not pull any of the cables wMle the resistance setting is changing, Hfthe motor has difficuHty adjusting the resistance HeveH and no came is being puHHed,there may be too much tension on the upper came (B), Adjust the tension as described bellow, To decrease the tension on the upper came (B), turn the two 3/8" x 38mm Tension Screws (108) twice, countercHockwise, SeHect the desired resistance setting, Repeat this step if necessary, 1 O8 19 EXERCISE GUiDELiNES THE FOUR BASmC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscb Building To increase the size and strength of your muscles, push them close to their maximum capacity, Your muscues wHUcontinually adapt and grow as you progressiveUy increase the intensity of your exercise, You can adjust the intensity bveU of an individuaU exercise in two ways: * by changing the amount of resistance used * by changing the number of repetitions or sets performed, (A "repetition" is one compbte cycb of an exercise, such as one sit-up, A "set" is a series of repetitions,) Determining the exact length of time for each workout, as well as the number of repetitions or sets completed, is an individual matter, it is important to avoid overdoing it during the first few months of your exercise program, You should progress at your own pace and be sensitive to your body's signals, if you experience pain or dizziness at any time while exercising, stop immediately and begin cooling down, Find out what is wrong before continuing. Remember that adequate rest and a proper diet are important factors in any exercise program, WARMING UP The proper amount of resistance for each exercise depends upon the individual user, You must gauge your limits and select the amount of resistance that is right for you, Begin with 3 sets of 8 repetitions for each exercise you perform, Rest for 3 minutes after each set, When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of resistance, Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up, Warming up prepares your body for more strenuous exercise by increasing circulation, raising your body temperature and delivering more oxygen to your muscles, WORKING OUT Toning You can tone your muscles by pushing them to a moderate percentage of their capacity, Select a moderate amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to 20 repetitions as possible without discomfort, Rest for 1 minute after each set, Work your muscles by completing more sets rather than by using high amounts of resistance, Weight Loss To lose weight, use a low amount of resistance and increase the number of repetitions in each set, Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets, Cross Training Cross training is an efficient way to get a complete and well-balanced fitness program, An example of a balanced program is: * Plan strength training workouts on Monday, Wednesday, and Friday, * Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an elliptical or exercise cycle, on Tuesday and Thursday, * Rest from both strength training and aerobic exercise for at bast one full day each week to give your body time to regenerate, The combination of strength training and aerobic exercise wiii reshape and strengthen your body, plus develop your heart and lungs, Each workout should include 6 to 10 different exercises, Select exercises for every major muscle group, emphasizing areas that you want to develop most, To give balance and variety to your workouts, vary the exercises from session to session, Schedule your workouts for the time of day when your energy level is the highest, Each workout should be followed by at bast one day of rest, Once you find the schedule that is right for you, stick with it, EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program, This requires moving through the full range of motion for each exercise, and moving only the appropriate parts of the body, Exercising in an uncontrolled manner will leave you feeling exhausted, On the exercise guide accompanying this manual you wiii find photographs showing the correct form for several exercises, and a list of the muscles affected, Refer to the muscle chart on the next page to find the names of the muscles, The repetitions in each set should be performed smoothly and without pausing, The exertion stage of each repetition should last about half as long as the return stage, Proper breathing is important, Exhale during the exertion stage of each repetition and inhale during the return stroke, Never hold your breath, 2O Rest for a short period of time after each set. The ideaU resting periods are: Rest for three minutes after each set for a muscle slowly as you stretch and do not bounce, Ease into each stretch gradually and go only as far as you can without strain, Stretching at the end of each workout is an effective way to increase flexibility, building workout. Rest for one minute after each set for a toning workout. STAYING MOTIVATED Rest for 30 seconds after each set for a weight bss workout. Han to spend the first coupb of weeks familiarizing yourseUf with the equipment and barning the proper form for each exercise. For motivation, keep a record of each workout. The chart on pages 22 and 23 of this manual can be phoo tocopied and used to schedule and record your workouts. List the date, the exercises performed, the resist° ance used, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. Remember, the key to achieving the greatest results is to make exero cise a regular and enjoyable part of your everyday life. COOLING DOWN End each workout with 5 to 10 minutes of stretching. include stretches for both your arms and bgs. Move MUSCLE CHART R S T _V W X 21 A. B. C. D. E. R G. H. I. J. K. L. M. N. O. P. Q. R. S. T. U. V. W. X. Sternomastoid (neck) Pectoralis Major (chest) Biceps (front of arm) Obliques (waist) Brachioradials (forearm) Hip Flexors (upper thigh) Abductor (outer thigh) Quadriceps (front of thigh) Sartorius (front of thigh) Tibialis Anterior (front of calf) Soleus (front of calf) Anterior Deltoid (shoulder) RectusAbdominus (stomach) Adductor (inner thigh) Trapezius (upper back) Rhomboideus (upper back) Posterior Deltoid (shoulder) Triceps (back of arm) Latissimus Dorsi (mid back) Spinae Erectors (lower back) Gluteus Medius (hip) Gluteus Maximus (buttocks) Hamstring (back of leg) Gastrocnemius (back of calf) MONDAY EXERCISE WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / EXERCISE Date: / / AEROBIC EXERCISE Date: / FRUDAY EXERCISE Date: / / Make photocopies of this page for scheduling and recording your workouts, 22 MONDAY EXERCISE WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / EXERCISE Date: / / AEROBIC EXERCISE Date: / FRUDAY EXERCISE Date: / / Make photocopies of this page for scheduling and recording your workouts, 23 PART iDENTiFiCATiON CHART Refer to the drawings beUow to identify small parts used in assemMy, The number in parentheses by each drawing is the key number of the part, from the PART LUST in the center of this manual Note: Some srnaH parts may have been pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached. If a part is missing, call totFfree 1-877-992-5999. M12 x 62mm Button Bolt (80) M10 Nylon Locknut (71) 1/2" Nylon Jamnut (78) M6 Nylon Locknut (69) M10 x 63ram Button Bolt (82) II J v M8 Flange M12 Nylon kocknut M10 x 25mm Screw (100) Nut (47) / M6 x 16ram Screw (11) M8 Nylon Locknut k (75) (_-_ 'L/ M8 Washer 3/8"x 38mm Tension Screw (108) M10 x 58ram (98) M10 Lock Washer (74) (76) I _ Button Screw (85) M10 Washer M10 x 58ram Screw (94) M12 x 58ram Button Bolt (96) Button Bolt (81) X 69ram B°lt (93t_ MIO x 72ram ,M10 Thick Washer M6 x 13ram Bolt (105) Screw 65ram MlO (70) f /M6 x 45mm X (72) / M4 x 16ram Screw (103) M10 M10 x 66ram Carriage 1/2" x 66ram Carriage Bolt (87) Bolt (89) Bolt (79) M10 x 70ram Carriage Bolt (88) (73) M10 x 91ram Bolt (92) L_ I M10 x 103ram Bolt (86) M10 x 108ram Button Bolt (90) M8 x 114mm Axle (102) M10 x 53ram Carriage Bolt (9 M10 x 152mm Bolt (83) ]_ PART LiST--Model Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 1 1 1 1 1 1 1 1 1 2 4 1 1 2 2 5 4 1 3 2 2 2 1 2 2 1 2 4 1 1 1 1 4 2 2 1 2 1 1 1 1 1 1 3 6 6 2 1 1 1 2 2 1 1 2 2 1 1 No. 831.153992 Description Base Base Hate Upright Foot Hate Lat Tower Mech AssemMy Front Mech Cover Back Mech Cover Resistance Bar Pulley Bracket M6 x 16mm Screw Transformer Upper Wire Harness Pulley Pivot Bracket Pivot Bracket Bushing Small Pulley Large Pulley Pulley Hate Hastic Foot Large Hastb Foot WheeU 50mm Square inner Cap Bench Rail 38mm x 76mm Inner Cap MIO x 42mm Button Bolt Storage Knob 38mm Round Inner Cap Foam Pad Front Leg Foot Leg Lever Bumper Front Leg Leg Lever 19mm Round Inner Cap 45mm Square Inner Cap 26mm Spacer Backrest Frame 25mm Square Inner Cap Backrest Cap Backrest Backing Backrest Seat Seat Backing Seat Knob 60mm Metal Spacer 8mm Metal Spacer Bearing Wheel M8 Flange Nut Seat Carriage Lat Tower Crossbar Crossbar Cover Eyebolt High Pulley Housing Console 38mm Spacer Bar Guide Small Guide Spacer Large Guide Spacer Block Spacer Ro3o4B Key No. Qty. 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 # # # # # 1 2 2 1 2 4 1 1 2 2 2 4 25 4 13 4 3 2 2 1 1 2 2 2 2 2 1 1 2 3 2 2 2 1 1 1 2 2 4 4 2 4 2 1 17 1 2 1 1 2 1 1 1 1 1 1 1 Description CaMe Guide Short Cabb Tether Leg Lever CaMe Guard Hate CaMe CHp AnHe Strap Hip Strap Short Handb Long Handb M6 Nybn Locknut M8 Nybn Locknut MIO Nybn Locknut M12 Nybn Locknut MIO Washer MIO Lock Washer MIO Thick Washer M8 Washer Handgrip 1/2" Nybn Jamnut 1/2" x 66mm Carriage BoUt M12 x 62mm Button BoUt M12 x 58mm Button BoUt MIO x 63mm Button Bolt MIO x 152mm Bolt MIO x 44mm Button Bolt MIO x 58mm Button Screw MIO x 103mm Bolt MIO x 72mm Bolt MIO x 70mm Carriage Bolt MIO x 66mm Carriage Bolt MIO x 108mm Button Bolt MIO x 53mm Carriage Bolt MIO x 91mm Bolt MIO x 69mm Bolt MIO x 58mm Bolt M8 x 104mm Button Bolt MIO x 65mm Button Bolt M4 x 20mm Screw M6 x 45mm Screw M4 x 7mm Machine Screw MIO x 25mm Screw M4 x 5mm Round Head Screw M8 x 114mm Axle M4 x 16mm Screw M4 x 19mm Screw M6 x 13mm Bolt Angled Inner Cap Lat Bar 3/8" x 38mm Tension Screw Tension Gauge Tension Gauge w/magnet User's Manual Exercise Guide Exercise Decal Large Allen Wrench Small Allen Wrench Note: "#" indicates a non-illustrated part, Specifications are subject to change without notice, See the back cover of this manual for information about ordering replacement parts, if a part is missing, call toll-free 1 °877°992°5999, 111 X 0 107 77 49 51 7O 25 m 83 55 51. ill 108 \ 77 52 11 45 95 83 25 39 46 61 44 lO2 46 58 95 \ 9 56 l Z _47 _105 19 103 _103 45 1O5 45 64 59 1O3 10 _98 44 8 97 46 9s 73 33 24 71 82 45 % r"" ,/ 108 ! 26 33 0 98 103 -31 1 61 L 8O 92 4 1O3 F17 1 O3 Z 33 0 m 23 97 29 71 34 O_ 78 12 22 1 13 21 ', 14 lo9@ 62 19 ¢0 ,t,,,,O ¢0 103 103 _oslod 3O o c0 o 4_ Get it fixed, at your home or ours! Your Home For repair - in your home - of all major brand appliances, or heating and cooling systems no matter who made For the replacement parts, accessories, lawn and garden equipment, it, no matter who sold it! and user's manuals that you need to do-it-yourself. For Sears professional installation of home appliances and items like garage door openers and water heaters. 1-800-4-MY-HOME (1-800-469-4663) www.sears.com c_ Anytime, day or night (U.S.A. and Canada} www.sears.ca Our Home For repair of carry-in products like vacuums, lawn equipment, and electronics, call or go on-line for the location of your nearest Sears Parts and Repair Center. 1-800-488-1222 Anytime, day or night (U.S.A. only) www.sears.com To purchase a protection agreement (U.S.A.) or maintenance agreement (Canada) on a product serviced by Sears: 1-800-827-6655 (u.s._) Para pedir servicio de reparacion 1-888-SU-HOGAR 1-800-361-6665 (Canada) a domicilio, y para ordenar piezas: sM (1-888-784-6427) ® Registered Trademark / TMTrademark / SMService Mark of Sears, Roebuck and Co. ® Marca Registrada / TMMarca de F &b nca / sMM arca de Servlcio ' " de Sears, Roebuck and Co. f FULL ONE-YEAR WARRANTY For one year from the date of purchase, if failure occurs due to defect in materiaU or workmanship in this RESISTANCE SYSTEM EXERCISER, contact the nearest Sears Service Center throughout the United States and Sears wHUrepair or repUace the RESISTANCE SYSTEM EXERCISER, free of charge, Parts wHUbe repUaced for five years, The resistance bar wHUbe repUaced for the Hfetime of the product, This warranty does not appUy when the RESISTANCE SYSTEM EXERCISER is used commercially or for rental purposes; or if damage is caused by freight damage, abuse, misuse, improper or abnormal usage or unauthorized repairs, This warranty gives you specific legal rights, and you may also have other rights which vary from state to state, Sears, Roebuck and Co., Dept 817WA, Hoffman Estates, IL 60179 .y" Part No, 209691 RO304B Printed in China @2004 iCON Health & Fitness, Inc,